For Time (40 min cap)

(Comp)
1 Mile Run
40 KB Swings 1.5/2p
40 Walking Lunges
40 Push-ups
800m Run
20 KB Swings
20 Walking Lunges
20 Push-ups
400m Run
10 KB Swings
10 Walking Lunges
10 Push-ups
200m Run

(Fitness)
1 mile Run
40 KB Swings 1/1.5p
40 Walking Lunges
40 Push-ups
800m Run
20 KB Swings
20 Walking Lunges
20 Push-ups
400m Run
10 KB Swings
10 Walking Lunges
10 Push-ups
200m Run

(Bootcamp)
800m Run
20 Russian Swings @ manageable weight
20 Walking Lunges
20 Push-ups
400m Run
15 Russian Swings
15 Walking Lunges
15 Push-ups
200m Run
10 Russian Swings
10 Walking Lunges
10 Push-ups
200m Run